Go to the seated cable machine, put the close grip attachment on it, and do the rows standing for high reps. Arch back, and pull with the elbows. Doesn't take much weight to light me up, I have been using higher reps (20) and getting good results.

Go to the seated cable machine, put the close grip attachment on it, and do the rows standing for high reps. Arch back, and pull with the elbows. Doesn't take much weight to light me up, I have been using higher reps (20) and getting good results.

Stand up at the Lat pull down machine or better and more appropriate the machine where u can do the tricep pull downs with the rope attatchment, use the lat pull down bar, stretch your arms out in front of you and bring bar down to your waist keeping your arms and your back straight throught he whole movement. If you focus on your form with this workout , no rocking no arm bending , you will see results fast.

Go to the seated cable machine, put the close grip attachment on it, and do the rows standing for high reps. Arch back, and pull with the elbows. Doesn't take much weight to light me up, I have been using higher reps (20) and getting good results.

We call them standing seated cable rows.

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That seems like it might be a bit awkward considering how low some seated row machines are.